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  6. Chia seeds vs. English muffin

Chia seeds vs. English muffin — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and English muffins

  • Chia seeds are higher than English muffins in fiber, phosphorus, manganese, copper, iron, magnesium, calcium, vitamin B3, vitamin B1, and zinc.
  • Chia seeds cover your daily fiber needs 127% more than English muffins.
  • Chia seeds contain 16 times more magnesium than English muffins. While chia seeds contain 335mg of magnesium, English muffins contain only 21mg.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Chia seeds vs English muffin infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more MagnesiumMagnesium +1495.2%
Contains more CalciumCalcium +1113.5%
Contains more PotassiumPotassium +210.7%
Contains more IronIron +767.4%
Contains more CopperCopper +616.3%
Contains more ZincZinc +554.3%
Contains more PhosphorusPhosphorus +546.6%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +662.7%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +1500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +242.5%
Contains more Vitamin B3Vitamin B3 +463.9%
Contains more FolateFolate +32.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.154mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds English muffin DV% diff.
Polyunsaturated fat 23.665g 0.888g 152%
Fiber 34.4g 2.7g 127%
Phosphorus 860mg 133mg 104%
Manganese 2.723mg 0.357mg 103%
Selenium 55.2µg 100%
Copper 0.924mg 0.129mg 88%
Iron 7.72mg 0.89mg 85%
Magnesium 335mg 21mg 75%
Calcium 631mg 52mg 58%
Vitamin B3 8.83mg 1.566mg 45%
Fats 30.74g 1.8g 45%
Vitamin B1 0.62mg 0.181mg 37%
Zinc 4.58mg 0.7mg 35%
Sodium 16mg 464mg 19%
Protein 16.54g 7.7g 18%
Saturated fat 3.33g 0.259g 14%
Calories 486kcal 235kcal 13%
Vitamin B5 0.446mg 9%
Potassium 407mg 131mg 8%
Monounsaturated fat 2.309g 0.302g 5%
Vitamin E 0.5mg 3%
Folate 49µg 37µg 3%
Vitamin B6 0.043mg 3%
Vitamin C 1.6mg 0.1mg 2%
Vitamin B12 0µg 0.04µg 2%
Carbs 42.12g 46g 1%
Vitamin B2 0.17mg 0.154mg 1%
Net carbs 7.72g 43.3g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.092mg 0%
Threonine 0.709mg 0.242mg 0%
Isoleucine 0.801mg 0.315mg 0%
Leucine 1.371mg 0.553mg 0%
Lysine 0.97mg 0.241mg 0%
Methionine 0.588mg 0.139mg 0%
Phenylalanine 1.016mg 0.379mg 0%
Valine 0.95mg 0.353mg 0%
Histidine 0.531mg 0.17mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more ProteinProtein +114.8%
Contains more FatsFats +1607.8%
Contains more OtherOther +100%
Contains more WaterWater +625.9%
~equal in Carbs ~46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains more Mono. FatMonounsaturated fat +664.6%
Contains more Poly. FatPolyunsaturated fat +2565%
Contains less Sat. FatSaturated fat -92.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.